Archaeologists and field technicians performing repetitive excavation, long-distance site walking, and heavy equipment transport.
Estimated Daily Calories
2800 kcal
Protein Target
"Prioritize hip mobility and thoracic extension; when digging, always hinge at the hips rather than rounding your spine to protect your lumbar discs during long hours in the trench."
Focus on maintaining a neutral spine and using a kneeling pad to reduce strain on your lower back and knees while working at ground level.
Incorporate weighted rucking into your training to simulate carrying survey gear across uneven terrain, which builds both cardiovascular capacity and ankle stability.
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